Ever tried doing a prowler workout for fat loss?
I’ll be honest, up until maybe 3-4 years ago I didn’t even know what a prowler was, let alone how to incorporate them into strength & conditioning workouts.
Then I had the pleasure of entering a CrossFit class that had prowler sled pushes that day…
Only to find myself gasping for oxygen on the floor and realizing that this is an awesome exercise tool 😭💪🏼
Whether you’re an athlete, physique competitor or just trying to get a full body workout the prowler sled simply rocks!
It’s one of the most versatile pieces of equipment you or your gym should own, that offers many benefits, produces awesome results in a short amount of time and a huge bang for your buck.
You can use it to develop strength, improve your conditioning, increase muscle gains and it’s also an excellent tool for fat loss workouts.
When you take a look at the mechanics of using a sled, it’s very similar to running, but without all the jarring, and banging up your joints.
In fact, if you’re someone who could benefit from intense running workouts, but can’t because of the high-impact on your joints, then I’d say that the prowler sled is probably not just an alternative, but perhaps an even better solution.
Unlike many pieces of gym equipment, there are many different ways that you can use prowler.
You can Push, Pull with a harness or rope, Pull sideways, add more weight, train in time domains, and program the heck out of this piece of equipment.
Progression can also be really simplified too…
You can add more weight, go faster, cover a greater distance, or go for a greater length of time.
What you do should be based on your goals and fitness level. It may also depend on your current physical state – After a hard leg day, it can be tough trying to push a 300lb sled 40-50 meters for fun x 4-6 rounds.
Benefits Of The Prowler
#1. It Builds Functional Muscle
Having muscle and looking jacked is great, but it’s even better when you can use it to do virtually anything. Be it sport, helping a buddy move into a new house, or just being bad ass and moving some heavy stuff around.
Functional muscle is something I’ve preached to my coaching clients for a long time. It’s also something I practice myself to ensure that I’m limber with age, and being able to keep up with my son, Damian, as he grows up – That’s important to me.
- My SHRED-CON non-cardio workout series is a great place to start if you’re ready to take your training to the next level!
#2. Lower Risk Of Injury
Unlike other forms of taxing exercises that can produce the same physiological outcomes such as increased strength, muscle, endurance and fat loss, the prowler sled can be relatively safe. The body is always moving as a unit, but it’s doing so with minimal impact on the joints like I mentioned earlier.
The body is always moving as a unit, but it’s doing so with minimal impact on the joints like I mentioned earlier.
#3. Anyone Can Do It
Any one at virtually any fitness level can walk up to a wall and try to push it down with a lot of effort, or very little, and walk away safely. With the prowler sled, there’s not much difference. But it can get hard in a hurry. That’s why I suggest that you scale up the difficulty in a progressive manner which I’ll explain later.
#4. Gets You Shredded
Anyone who follows fitness these days can see that HIT (high-intensity training) has gained much popularity over the last few years, and rightfully so.
Just know that all forms of cardio can help you lose fat, without a doubt. For time efficiency, staying anabolic, keeping muscle gains and stripping off fat faster though, HIT and HIIT simply win over steady state. Better yet, when you employ proper diet strategies like the ones in my
Just know that all forms of cardio can help you lose fat, without a doubt…For time efficiency, staying anabolic, keeping muscle gains and stripping off fat faster though, HIT and HIIT simply win over steady state. Better yet, when you employ proper diet strategies like the ones in my
For time efficiency, staying anabolic, keeping muscle gains and stripping off fat faster though, HIT and HIIT simply win over steady state. Better yet, when you employ proper diet strategies like the ones in my
Better yet, when you employ proper diet strategies like the ones in my Customized Nutrition System, you can learn to easily strategize your macros to your body composition, fitness goal and training style for maximum results!
The other key benefit is that using the prowler you can train in all energy domains, but I’ll show you down below what I do for a lot of my coaching clients and my own prowler workouts.
The ability to easily apply the prowler to any type of training makes it a winner in itself, but of course, technique is still very important so that you’re moving weight safely and efficiently. The general idea of pushing and pulling a sled is fairly straight forward, and if you haven’t tried it out yet, you should 😉
- For more on proper technique, go here
Just know, that I too was a little apprehensive the first time I tried one. I was looking at the thing thinking…
” am I really gonna push more than my body weight, all the way down that green turf, multiple times? ”
It sounds crazy, and it kinda is compared to jumping on a treadmill and hit the quick start button. Right?
- My suggestion => “Get comfortable with being uncomfortable”
Getting Started Tips
#1.Hand Grip – Ensure that you have a firm grip on the prowler. If the prowler, try setting your hand height so that your forearm is perpendicular to the floor/ground. You can play with this is as you go.
#2. Your Base – Make sure that your legs are driving the sled while in stride stance and aligned as if you were running. Some exceptions do apply here if you’re doing lateral pulls or pulling heavier loads.
#3. Core Activation – It should be a rehearsal each time you step up to the prowler, as with any exercise, so that you through the same “set-up” each time.
Once you’ve gripped the sled, your feet are in stride stance and you’re ready to go – Brace your core.
So, just think about taking a big belly breath and lock down on your whole core. If you had a belt around your stomach, you’d feel your whole core push out against it. This will create more power and stability as you’ll be pushing from a solid base.
Just picture when an iguana runs – They stiffen up their whole core when they take off, it’s kinda cool to watch.
#4. Properly Select Your Load – You can work the prowler over distance, or you can think in time domains. Most sled push/pull turfs in gyms will be 25-40 yrds, so that’s a good place to start, find what weights you can simply move that far – efficiently.
Then we can look at performing Power Workouts, Sprint Workouts, Hypertrophy Workouts, Endurance Workouts, Conditioning Workouts and even various combinations of Sprint & Strength Workouts to keep them anabolic and metabolic in the same workout.
Conditioning Workout Example:
For bringing your conditioning up and producing lot’s of lactic acid for incredible fat loss and the wonderful effects of EPOC (Excess post-exercise oxygen consumption), I suggest trying something like the following:
Prowler Fat Loss Workout Example #1
- 225lbs x 30 seconds sled push
- zero rest
- 50 Double under skips or 150 single skips
- Rest 30 sec (or until you completely catch your breath
- Perform 8 Rds
Prowler Fat Loss Workout Example #2
- 225lbs x 40yrds
- Rest 10-15 sec
- Repeat 8x’s
*Note – The prescribed weights are based on baseline workouts I’ve created for my clients, you can start off by placing your bodyweight in pounds on the sled and scale up from there.
As you can see these workouts look simple on the screen, but I’ll be curious to see how you feel after…
Remember, you can always make it harder with a few extra pounds to push, going a little longer, or pushing a bit further 😉
Enjoy and keep training hard,